RJM Therapy

26/03/2026

Ever felt that nagging pain along your shin after a run?
Shin splints, or medial tibial stress syndrome, are quite common among runners.
They can turn your favourite activity into a painful challenge.
Addressing them early can prevent more serious issues, like stress fractures.
Here are some practical tips to help you manage shin splints:
✅ Adjust your training intensity to allow your body to recover.
✅ Choose proper footwear that provides the right support.
✅ Incorporate stretching and strengthening exercises into your routine.
Learn how to keep running pain-free with our detailed guide.
You can find all the details in this quick, practical guide Medial Tibial Stress Syndrome (Shin Splints) in Runners [Advice Leaflet and Exercise Handout] (https://co-ki.info/iKsi11P)

25/03/2026

Ever felt an unexpected twinge while out on your run?
Running injuries happen more often than you might think.
One key insight is the importance of rest for tissue repair.
Allowing your muscles to adapt can prevent overuse injuries.
Paying attention to recovery is just as crucial as the run itself.
Here are some simple tips to help you stay injury-free:
✅ Incorporate rest days into your training schedule.
✅ Listen to your body and don’t push through pain.
✅ Stretch and warm up properly before each run.
✅ Stay hydrated to support overall muscle function.
You can find all the details in this quick, practical guide Don't Run into Trouble [Patient/Client Newsletter] (https://co-ki.info/MgXAFIq)

24/03/2026

Ever experienced a sharp pain on the outside of your knee during a run?
This could be iliotibial band syndrome, a common issue faced by many runners. It’s often linked to weak hip muscles and running on uneven roads.
If you find yourself in this situation, here are some steps to consider:
✅ Rest and ice the area to help reduce inflammation
✅ Incorporate gluteal and core-strengthening exercises to improve stability
✅ Pay attention to your running surfaces, as uneven roads can exacerbate the problem
Taking these steps can help you on your journey back to pain-free running.
For more tips and guidance, check out this practical leaflet for runners Iliotibial Band Syndrome Advice for Runners [Advice Leaflet and Exercise Handout] (https://co-ki.info/cYssDAe)

23/03/2026

Cross training can be a fantastic way to enhance your running fitness while also being kind to your joints.
Incorporating activities like cycling, swimming, water running, and using the elliptical trainer can provide numerous benefits, including:
✅ Reduced impact on your joints, helping to prevent injuries
✅ Improved cardiovascular fitness, boosting your overall running performance
✅ Enhanced muscle strength, especially in areas that support your running
✅ Greater variety in your workouts, keeping things fresh and enjoyable
Remember, it’s all about finding what works best for you and creating a balanced training programme.
If you're keen to explore these options further, I've got plenty of resources to help you get started. Just let me know!

22/03/2026

Ever felt a twinge in your hamstring after a run or a sprint?
Hamstring strains and tendinopathy are common issues for runners, often linked to a balance of strength and flexibility.
Did you know that in the early stages of tendinopathy, it's best to hold off on stretching?
Instead, focus on modified activity and the R.I.C.E protocol for acute care.
For long-term recovery, strengthening your glutes and core can make a significant difference.
Here are some practical tips to help you manage and prevent these injuries:
✅ Prioritise rest and ice your hamstring
✅ Gradually return to running with shorter distances
✅ Incorporate glute and core strengthening exercises
✅ Stay aware of your body’s signals and don’t push through pain
You can find all the details in this quick, practical guide Hamstring Muscle Injuries in Runners [Advice Leaflet and Exercise Handouts] (https://co-ki.info/rv7W2BW)

21/03/2026

It's essential to consider the surfaces you run on for your overall health and performance.
Regularly mixing up your running surfaces can offer numerous benefits.
✅ Softer surfaces like grass or dirt roads reduce the impact on your joints, helping to prevent injuries.
✅ These surfaces can improve your balance and coordination as you adapt to different terrains.
✅ Running on varied surfaces can enhance your strength, engaging different muscle groups and promoting overall fitness.
So, next time you lace up your trainers, think about where you’ll be hitting the ground. Your body will thank you for it.
For more tips on safe running practices, feel free to reach out.

20/03/2026

Ever felt a sharp pain in your heel after a run?
Plantar fasciitis might be the culprit.
This condition is quite common among runners due to repetitive stress and foot mechanics.
Here are some helpful tips to alleviate the discomfort:
✅ Focus on calf stretches and strengthening exercises, as these can help ease the strain on your foot.
✅ Consider swapping your shoes for ones that offer good support and cushioning.
You can find all the details in this quick, practical guide Achilles Tendinopathy Injuries in Runners [Advice Leaflet and Exercise Handout] (https://co-ki.info/UboewgB)

19/03/2026

🏃‍♂️ Did you know that one of the best-kept secrets in preventing running injuries is incorporating balance exercises into your routine?
Muscular balance and coordination are often overlooked, yet they are as crucial as strength and endurance.
By simply adding exercises like single-leg stands or balance board activities, you can significantly improve your proprioception — essentially your body's ability to sense movement and position.
This isn't just for injury prevention; it can also enhance your overall running efficiency.
So next time you lace up, remember that a little balance training can make all the difference.
✅ Improve your stability and coordination
✅ Reduce the risk of injuries
✅ Enhance your running efficiency
Keep steady, keep strong, and keep moving with confidence! 🌟

18/03/2026

🏃‍♂️ Let's talk about running injuries!
A lesser-known insight is that your feet might not be the only culprits to blame. Did you know that weakness in your hips and core can significantly contribute to injuries like runner's knee or IT band syndrome?
When your hips and core aren't as strong or stable as they could be, it can cause your knees and feet to compensate. This leads to improper alignment and increased stress on your legs, which can result in those pesky injuries we all want to avoid.
So, what’s the practical takeaway here?
✅ Incorporate exercises targeting your hip flexors, glutes, and core into your routine.
✅ Consider adding side leg lifts, bridges, and planks to your workouts.
Remember, running isn't just about moving your legs—it's about engaging your whole body for better performance and injury prevention.
Keep your body balanced and happy, and enjoy many more miles on the road! 🌟

17/03/2026

🏃‍♂️✨ Running Injuries Insight: Did you know that your core strength can play a crucial role in preventing running injuries?
While it's easy to focus on leg and foot strength, our core acts as the stabilising force, maintaining balance and posture during a run. A strong core helps in reducing the risk of common injuries like iliotibial band syndrome and lower back pain by ensuring your body moves efficiently and with proper form.
Why does this matter? When your core is weak, your body might overcompensate by putting extra strain on your legs, hips, and feet. Over time, this imbalance can lead to those pesky injuries that sideline your running routine.
So next time you're working out, consider incorporating exercises that target your abs, obliques, and lower back.
✅ Planks
✅ Russian twists
✅ Bridges
These exercises are easy to do and highly effective!
Remember, looking after your core is just as important as pounding the pavement. Strength from the centre outwards can keep you running smoother, longer, and injury-free. Keep this in mind on your next run and enjoy every step! 🌟

16/02/2026

29/01/2026

RESTORE Scar therapy treatment can help care for your scar and the underlying tissue. We can focus on issues related to a surgery or trauma injury such as a Knee Replacement, Surgical Scar or Burn :

Your appointment wil linclude a special scar massage-at the right pace and pressure to suit you-plus useful advice for caring for your scar at home, and treatment to support your general wellbeing with my existing physical therapy skills.

A RESTORE scar therapy appointment in the first 6 months after a scar is created is really helpful (even if you are not experiencing any unwanted complications) but it's never too late to benefit from scar treatment. Contact me and book an appointment today!